Taking time away from fitness can be physically and emotionally challenging. But returning to prior routines can also be difficult, especially if not approached intentionally. Whether due to an injury or just a lapse in consistency, getting back into the swing of things should be planned carefully.
Dr. James Carr, an orthopedic surgeon at the Hospital for Special Surgery, cautions against returning too soon. In fact, he recommends that your recovery should last twice as long as the time your injury kept you out of commission.
Carr advises, “If you were off for a week because of a shoulder injury, plan to take two weeks to get back to where you were before the injury.”
WHY TAKING IT SLOW IS IMPORTANT
Deconditioning happens fast after an injury. Taking time away from a sport can not only cause a loss of strength but also a loss of coordination, flexibility and endurance. Although this process happens relatively quickly, resuming prior activity at the same levels too soon can cause further problems.
Loss of coordination and flexibility can particularly increase risk for further injury. A 2024 review by Wulff et al. found that returning to activity too quickly increases the rate of secondary injury or re-rupture of initial injury. This can cause additional pain, rehabilitation and extended time to return to sport.
The Cleveland Clinic cautions about starting exercise programs too quickly and intensely. Instead, it emphasizes starting exercise gradually and avoiding overexertion, as pushing too hard can increase the risk of exercise-induced rhabdomyolysis.
This is also true of higher-level athletes who have taken time off to rehab an injury. These athletes often think they can jump back in at their prior weight and intensity. But their bodies are no longer at the pre-injury fitness level.
THE PROGRESSION OF RETURNING TO ACTIVITY
Following an injury, the first step is typically resting the affected joint or body part. Rehabilitation exercises begin rebuilding strength and range of motion in the injured area, progressing as slowly as tolerated.
Light aerobic activity can often be incorporated next, taking things slower and easier than pre-injury levels. Eventually, you can move to more moderate exertion, paying attention to any pain or symptoms and scaling back as needed.
Once a full range of motion is achieved, limited sport-specific activity can resume and be monitored for pain and range of motion. During this stage, many athletes will feel tentative and nervous. This period can be extended to help rebuild both strength and confidence in the movements and in the activity’s intensity.
The final step in the progression is the full return to sport, resuming activity similar to what you did pre-injury. However, once you fully return to your activity, be advised that it will take time to return to pre-injury levels of strength, speed and endurance, and rushing to this could cause additional injury.
It can be difficult to be sidelined by an injury, but rebuilding and focusing on proper rehabilitation can help you return stronger and more resilient. Return slower than you want and ensure safety, strength and stability before adding in intensity. Your body will thank you!
+ If your injury requires medical attention, defer to your provider for specific guidelines for re-entry to sports.
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